Wilder

Strength Session 9 #Squat 45x9 75x7 90x5 105x3 120x1 130x10x4 #Bench Press 45x9 85x7 100x5 115x3 130x1 145x9x2 145x8 #Bent-Over Row 45x7 55x5 65x3 75x1 80x10x3 #Deadlift 150x5x3 #Dumbbell Step-Up BWx10x3 BWx10x3 #Leg Curl 37.5x10x3

For some reason I can't edit my weekly progress report post, so here's how I did last week... WEEK 1 Average Calories = 2,193 Strength Sessions = XXX Measurements = X Photos = X Weight/Intake = XXXXXX

Strength Session 8 #Squat 45 x 5 70 x 5 95 x 5 125 x 10 x 4 #Bench Press 45 x 5 75 x 5 105 x 5 140 x 10 x 3 #Bent-Over Row 45 x 5 60 x 5 75 x 10 x 3 #Dumbbell Bench Press 47.5 x 10 x 3 47.5 x 10 x 3 #Wide-Grip Lat Pulldown 75 x 10 x 3 #Close-Grip Cable Row 75 x 10 x 3 #Shrug 45 x 10 x 3

Strength Session 7 #Front Squat 45 x 5 70 x 5 95 x 8 85 x 8 x 3 #Good Morning 45 x 12 x 4 #Leg Curl 37.5 x 12 37.5 x 11 35 x 12 x 2 #Leg Extension 50 x 12 x 4 #Standing Calf Raise BW x 15 x 5 #Ab Wheel BW x 10 x 3

Strength Session 6 #Bench Press 45x5 65x5 85x3 105x3 125x2 140x6x3 #Dumbbell Row 25x5 25x5 35x5 35x5 45x3 45x3 57.5x6x3 57.5x6x3 #Chin-Up BWx6x3 #Dumbbell Lateral Raise 10x12x3 10x12x3 #Hammer Curl 25x12x3 25x12x3

I have a shoulder injury preventing me from overhead pressing. I don't know any Olympic lifts or variations. I am currently using Candito's Linear Program and sandwich conditioning between my heavy upper day and my lower control day. Keeping the above in mind, any thoughts on how to put together a conditioning complex? Lower body push, lower body pull, upper push, and upper pull? Sets/reps to shoot for?

Wilder. 34. Studied film, communications, and religion in college. Currently a photographer/graphic designer and still wondering what I'll be when I grow up. Only difference between my indecision now vs. my indecision in college is that now I don't worry about it.

I swear by the netti pot for sinus headaches... but they are a preventative measure as opposed to a cure, unfortunately! You do abs next challenge and I'll do them with you for my first warrior challenge.

I think I know what you mean. I'll be trying this tonight. Thanks! Photos when you're done? Would be cool to see them!

That thing is rad! I was torn between the 6-week program and the linear program. My bench is far enough along that the 6-week would have worked well for it, but my squat and deadlift are still progressing from workout to workout (noob gains!), so I decided to go with the linear until that's no longer happening (as Candito suggests). I also have program ADD so the added accessory work helps combat that; when I get distracted by something new and shiny I can swap out an accessory instead of my entire program.

Squatting with a major sunburn is about as painful as I thought it would be... multiplied by like 100. Holy *^#% #$*#$(^# (*&^#$(&^#$!)@&$%^$%, Batman! On the bright side, the pain from the sunburn distracted me from the pain in my shoulder. Strength Session 5 #Squat 45x5 65x3 85x3 105x2 125x6x3 #Deadlift 95x5 125x3 145x6x2 #Leg Curl 37.5x12x3 #Leg Extension 50x12x3

Glad to be part of the lifting club. Thoroughly enjoying it! Increasing bench by 2.5 lb. per week, squat by 5 lb. per week, and dealift by 10 lb. per week at the moment; shouldn't be too long now and my bench will be sitting in last place - where it belongs! When I started seriously lifting, my overhead press was my heaviest lift. Awesome! I will do so. Thanks!

I struggle with this too! One thing that has helped me is deciding what I'm going to eat before it's decision time. If you don't know what you'll be having, you can make more general goals (e.g. decide that you're plate will be at least 50% salad). I even go so far as to put things into MyFitnessPal ahead of time when I can.

Do you have a cue for this, or are you just sort of trying to push 'em out?

Like this (but on a bed)? I'm having trouble picturing the setup.

Great start to your challenge overall! I'm looking forward to keeping up with your challenge, especially your training. I am also doing a Candito program (linear) and don't see many lifters using any of them. It's nice to have a rebel in arms, so to speak.

WEEK 0 - RECAP Average Calories = 2,196 Strength Sessions = XXXX Measurements = X Photos = X Weight/Intake = XXXXX Overall, the week went fairly well. My training is on track and I remain positive about it, despite being held back by some injuries. Went a little overboard over the weekend with the diet and neglected to track anything. I've noticed that when I track, even if I'm letting myself have some wiggle room with my diet, I stay closer to reasonable cheat day levels. Will definitely have to prioritize tracking this weekend. Excited that this challenge is officially starting!

Because of my injury, this was a tough one for me (both physically and mentally). Had to swap out DB Incline Bench Press with DB Bench Press and wasn't able to complete even a rep of overhead press with an empty bar (pre-shoulder issue I was using 140 lb. for reps). DB Upright Row wasn't super painful, but I should probably replace it too. Basically anything that involves my anterior deltoid gives me trouble (including bench press and variations... just not excruciatingly so). Not sure how much to avoid and how much to push it at this point. Frustrating as hell, especially since I'm just coming off a tricep injury (other arm) that kept me from doing similar exercises. On a more positive note, this was my first time trying Decline Bench Press and I had a blast. Love learning new movements! Strength Session 4 #Decline Bench Press 45 x 5 45 x 5 65 x 5 85 x 5 105 x 5 130 x 8 x 4 #Bent-Over Row 45 x 5 60 x 5 75 x 8 x 4 #Dumbbell Bench Press 47.5 x 8 x 4 47.5 x 8 x 4 #Wide-Grip Lat Pulldown 75 x 8 x 4 #Overhead Press 45 x 1 #Curl 45 x 10 x 3 #Dumbbell Upright Row 20 x 12 x 4 20 x 12 x 4 #Rope Face Pull 35 x 12 x 4

Thanks!

How'd you like it? Why you switching it up? I head about SL a lot, but I've never tried it. Seems to be one of the most popular beginning programs.

It's nice to hear that even the experienced cutters among us still struggle. Thanks for sharing this!

Nice work! Great start to your challenge.

What training program were you using prior to PTW?

Felt strong. I'm new to the barbell squat and deadlift (thus the low numbers) and it's cool to be doing an exercise that consistently goes up from workout to workout. I'm dreading the end of my newb gains. Experimenting with pre/post workout nutrition/supplements. Some people swear by them and some people say it's a waste of time and money. Looking forward to finding out which camp I fall into by the end of the challenge. Strength Session 3 #Squat 45 x 5 65 x 5 85 x 4 110 x 8 x 5 #Deadlift 65 x 5 95 x 5 130 x 8 x 2 #Dumbbell Walking Lunge 30 x 10 x 4 30 x 10 x 4 #Leg Curl 37.5 x 12 x 3 37.5 x 10 #Leg Extension 50 x 12 x 4 #Standing Calf Raise BW x 15 x 5

A couple of small wins from yesterday... Went out to dinner with the family to celebrate my mother-in-law's birthday. I went a bit over my macros for the day, but didn't overeat (win #1). Got home, put the genetic experiment to bed, and then managed to limit myself to a diet soda rather than my normal evening snack/drink for which I no longer had the macros (win #2). On track to hit my calorie goal for the week, and feeling really strong/motivated/positive about how my first challenge is going!